Disclaimer: Wonder Foods offers this post for education purposes only. Please consult your Health Practitioner for personalised advice.

As women move through their mid-30s and into perimenopause, the body begins to change in ways that affect strength, energy, mood, skin health, and cognitive clarity.

While good nutrition and movement remain foundational, certain supplements can offer proven support during this transitional stage.

Here are the top three supplements I recommend most often to my 35+ female clients — not because they're trendy, but because they are safe, well-researched, and effective across physical, cognitive, and emotional domains.

1. Creatine Monohydrate

Creatine is no longer just a “gym supplement.”

Research now identifies it as one of the most important nutrients for women’s brain health, emotional resilience, and physical vitality - especially after age 35.

Physical Benefits

✔ Increases strength and lean muscle
Creatine helps maintain muscle mass, which naturally declines with age (sarcopenia).
Reference: Candow et al., 2014; Aging Research Reviews.

✔ Improves high-intensity exercise performance
Boosts ATP regeneration for strength training, sprint intervals, and resistance workouts.
Reference: Branch, 2003; Amino Acids.

✔ Supports healthy aging of muscles and bones
Creatine + strength training improves functional strength in midlife women.
Reference: Chilibeck et al., 2017; Nutrients.

Cognitive Benefits

✔ Enhances memory & cognitive processing
Creatine increases brain phosphocreatine stores, improving thinking speed and memory.
Reference: Rae et al., 2003; Proceedings of the Royal Society B.

✔ Supports brain energy under stress
The brain is a major creatine user — supplementation helps buffer mental fatigue and brain fog.
Reference: Avgerinos et al., 2018; Psychopharmacology.

Emotional Benefits

✔ May improve mood and emotional resilience
Creatine has been studied as an adjunct for mood disorders due to its impact on brain energy metabolism.
Reference: Kious et al., 2019; Psychiatry Research.

2. Hydrolysed Collagen Peptides

Collagen levels decline rapidly from around age 30, contributing to changes in skin elasticity, joint comfort, gut lining integrity, and connective tissue strength.

Hydrolysed collagen peptides are easily absorbed and clinically validated.

Physical Benefits

✔ Improves skin hydration & elasticity
Hydrolysed collagen reduces wrinkles and improves skin integrity.
Reference: Proksch et al., 2014; Skin Pharmacology and Physiology.

✔ Supports joint comfort & tendon strength
Hydrolysed collagen peptides stimulate new collagen synthesis in joints, tendons, cartilage, and ligaments.
Reference: Shaw et al., 2017; American Journal of Clinical Nutrition.

✔ Supports gut lining integrity
Amino acids like glycine and proline help maintain the intestinal barrier.
Reference: Gómez Guillén et al., 2011; Food Hydrocolloids.

Cognitive Benefits

✔ May support the gut–brain axis
Improved collagen availability can support gut integrity, which may influence cognition and mood via the microbiome.
Reference: Cryan et al., 2019; Physiological Reviews.

Emotional Benefits

✔ May reduce joint-related emotional stress
Less physical discomfort improves daily functioning, emotional wellbeing, and sleep quality.
Reference: Bello & Oesser, 2006; Current Medical Research and Opinion.

3. Beetroot Powder (Nitrate-Rich)

Beetroot powder isn’t just a “superfood” - it’s one of the most studied nitrate-rich supplements for improving circulation, oxygen delivery, cognitive function, and exercise capacity. 

For women over 35, supporting blood flow through beetroot powder can make a massive difference in energy and overall vitality.

Some people refer to beetroot powder as a natural pre-workout. 

Physical Benefits

✔ Improves blood flow and oxygen delivery
Dietary nitrates convert to nitric oxide, enhancing cardiovascular function.
Reference: Lundberg et al., 2008; Nature Reviews Drug Discovery.

✔ Boosts exercise stamina and performance
Improves mitochondrial efficiency and reduces perceived exertion.
Reference: Jones, 2014; Sports Medicine.

✔ Supports healthy blood pressure
Regular nitrate intake is linked to lower systolic and diastolic blood pressure.
Reference: Siervo et al., 2013; Hypertension.

Cognitive Benefits

✔ Enhances brain blood flow
Better nitric oxide availability improves prefrontal cortex perfusion, supporting executive function.
Reference: Presley et al., 2011; Nitric Oxide.

✔ May improve cognitive performance under fatigue
Improved oxygenation helps sustain mental clarity during busy days.
Reference: Wightman et al., 2015; Appetite.

Emotional Benefits

✔ Supports energy and mood through improved circulation
Better oxygenation often correlates with improved vitality, motivation, and mood stability.
Reference: Lidder & Webb, 2013; British Journal of Clinical Pharmacology.

Why These Three Work So Well Together

All three supplements support the exact areas that begin to shift after age 35:

Creatine → brain energy + muscle strength

Collagen → connective tissue, skin, joints, and gut

Beetroot → circulation, stamina, cognitive oxygenation

Together, they support:

• Physical strength and recovery
• Cognitive clarity and productivity
• Emotional balance and resilience
• Healthy aging from the inside out

None of them are stimulants. None of them alter hormones.

They are safe, natural, and evidence-based - which is why they remain foundational for so many women in midlife.

Disclaimer: Wonder Foods offers this post for education purposes only. Please consult your Health Practitioner for personalised advice.